GET READY TO PLAY

If you want to perform like a pro athlete (and who doesn't, really?), news flash: It's not all about the training. You are what you

 eat, too. As intensity of an athlete’s training increases, the need for refueling correctly is needed more than ever before.

Load Up on Carbohydrates 

Carbs are an athlete's main fuel. Your body changes them to glucose, a form of sugar, and stores it in your muscles as glycogen.

Eat a diet that gets about 70% of its calories from carbohydrates, including breads, cereals, pasta, vegetables and fruits (especially banana), to achieve maximum  carbohydrate storage.

Bananas contains three natural sugars -sucrose, fructose and glucose combined with fiber.  A banana gives an instant, sustained and substantial boost of energy.  Research has proven that just two bananas provide enough energy for a strenuous 90-minutes workout.  No wonder the banana is the number one fruit with the world’s leading athletes.

While training or exercising, your body changes glycogen into energy. If you play for an extended period or at high-intensity, you would have enough glycogen in your muscles.

On the day of a big event, eat your last meal 3 to 4 hours before exercising, to give your stomach time to empty.

Drinking Water Helps Maintain the Balance of Body Fluids. Your body is composed of about 55 to 78 percent of water, depending on the size of the body. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.  As a Netball players, make hydration an all-day, everyday habit.  Not just a part of your pre-game routine. Netball players lose approximately 2 to 3 quarts of fluid on average during a game.  Do not replace all of those fluids at once, instead take small, slow sips of water and drink no more than 8 oz. at a time, to prevent your bladder from filling past its capacity.

These are some of our favorite nutrition advice to help you to get stronger, faster, and fitter than ever before, to play in the upcoming World Male Netball Club Championship 2019 in Florida.

 There are two components to a good warm-up: general and specific. A general warm-up elevates the core body temperature and lubricates the muscles, allowing them to contract and relax more efficiently. A specific warm-up increases neuro-muscular activation, preparing the muscles to fire in the specific way they will be asked to do in the game.

A smart warm-up gives your muscles, bones, and joints a chance to loosen up; it gradually and gently brings up your heart rate.

A proper warm-up before a high-intensity game will enhance your performance and also reduce muscle damage incurred during playing, so you’re not as sore the next day, this also reduces the risk of injury.

Stretches

Stretching helps to increase the range of motion in your joints and aids in flexibility. When you stretch, each move should be slow and focused. You should never force a stretch or bounce during a stretch.

The following six stretching exercises should be done after a quick warm up before you play a game or begin a practice session.

Stretch 1 - Hamstring

The hamstring is located on the back of the upper thigh. Stretching this muscle is important to help you run, jump and move properly.To do this move, sit cross legged on the floor and straighten one leg out keeping the other leg bent. Lean forward and feel the stretch. Repeat on the other leg.

Stretch 2 - Back

Your back is also an essential muscle to stretch to allow you to move properly.To do this move lie on your back with your legs flat on the floor. Hold your right leg at the knee and slowly bring to your chest, keeping the other leg straight. Feel the stretch, lower the leg and repeat with the other leg.

Stretch 3 - Calf

Your calf is important to stretch to help protect your shin as well.To do this move you will need to lean against a wall with your forearms. Put your head on your hands and bring one knee towards the wall, keeping the other leg straight and the foot on the floor. Repeat with the other leg.

Stretch 4 - Groin

Groin stretches help protect you against some very painful strains.To do this move sit on the floor with bottoms of feet together. Push your legs to the floor and feel the stretch.

Stretch 5 - Shoulder

Your shoulders are one of the most used part of the body when playing netball. Make sure they are ready for the job. You have to stretch them carefully. To stretch your shoulders put one arm behind your head touching the back of your shoulder. Use your other arm to push the bent arm down and stretch. Repeat with the other arm. Another stretch to try involves taking both arms behind your back, clasping your hands together and pulling out slightly from your body.

Stretch 6 - Arms

You will also want to limber up your arms. This is not really a stretch in the way the others were, but you want to just circle your arms at your sides in both directions to help loosen them up and warm up the muscles. You can scissor them in front of your body as well.

​These 6 stretches will help you to loosen up your joints and warm up your muscles so you are limber and ready to play. You should never skip stretching before playing or practicing. With proper stretching you will see that you are more flexible and have the ability to move easier and you will sustain fewer injuries.